A. Split Jerk (blocks) - 10 singles @ 80-82%; rest as needed (technical focus)
*preceed this with Jerk footwork drills, accumulate 20-30 total reps
Jerk balance x 15 with barbell to 40kg, tall jerks x 15 with 40kg
103kg x 10 - 82% of 125kg
B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (mod-heavy across)
45# DB across
C. Seated Rings L-sit Pull-up - 10 x 3 perfect UB sets; rest as needed to make each set perfect (start in false grip seated in L-sit on floor, perform pull-up, repeat)
Check
D1. Strict Supine Grip CTB Pull-up - 4 x 6; rest 45sec
6/6/6/4,2
D2. Strict Rings Dip - 4 x 14; rest 45sec
D2. Strict Rings Dip - 4 x 14; rest 45sec
8/8/8/(6,2 - didn't let go of rings but lost midline stabilization and "rested" before last two)+
ABwheel Roll-outs - 3 x 10-12; rest as needed
ABwheel Roll-outs - 3 x 10-12; rest as needed
Check x 12
Bar-hanging Hollow->L - 3 x AMRAP UB; rest as needed
Bar-hanging Hollow->L - 3 x AMRAP UB; rest as needed
3/2/2 - still trying to "figure" these out. Will video my attempts next time and send them your way for correction
Feedback -
A. Didn't feel great today. Lacked explosiveness and had tightness in my left shoulder. The weight felt much heavier than 103kg should feel, even when just in the front rack. Did enjoy doing more jerk drills prior to the main course, really helped with the movement patterns.
B. getting better at these. no problem with 45# across for all sets.
C. I meant to video these to make sure that I am doing them properly. Should i be pulling to the top of my chest or lower as if I was on the rings and trying to create more space to come thru?
D1. First 3 sets were great, 4th set, I came off after 4 reps and then finished the final 2
D2. no problem on dips
D3. More taxing than I thought. Broke on the 4th set.
Feedback -
A. Didn't feel great today. Lacked explosiveness and had tightness in my left shoulder. The weight felt much heavier than 103kg should feel, even when just in the front rack. Did enjoy doing more jerk drills prior to the main course, really helped with the movement patterns.
B. getting better at these. no problem with 45# across for all sets.
C. I meant to video these to make sure that I am doing them properly. Should i be pulling to the top of my chest or lower as if I was on the rings and trying to create more space to come thru?
D1. First 3 sets were great, 4th set, I came off after 4 reps and then finished the final 2
D2. no problem on dips
D3. More taxing than I thought. Broke on the 4th set.
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